Wall Push-Up

Also known as: Wall Press-Up, Standing Wall Push-Up

StrengthPushRehabilitationWarm-up

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Body Part: Chest

Description

A standing push-up variation in which you lean into a wall with your hands at shoulder height and press yourself back upright. Your body stays close to vertical, so you push only a small part of your body weight, which makes it suitable for beginners and for people returning to training. It works the chest, front shoulders and triceps.

How to Perform

Stand facing a wall about an arm's length away, with your feet about hip-width apart.
Place your palms flat on the wall at shoulder height, about shoulder-width apart, with your fingers pointing up.
Brace your abs and squeeze your glutes so your body forms a straight line from head to heels.
Bend your elbows and lean your whole body toward the wall, keeping your elbows pointing down and slightly back rather than out to the sides. Your heels can lift off the floor as you lean in.
Pause briefly when your chest is close to the wall.
Press through your palms to straighten your arms and push your body back to the upright starting position.
Do the planned number of reps at a slow, steady pace.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Spread your fingers and press through your whole palm, not just the heel of your hand.
Look at the wall between your hands so your neck stays in line with your spine.
Exhale as you press away from the wall and inhale as you lean in.
At the top, push the wall away a little more so your shoulder blades move apart.
Step your feet farther from the wall to make it harder, or closer to make it easier.
Once you can do about 20 controlled reps, move on to incline push-ups with your hands on a bench.

Common Mistakes

Placing the hands far above or below shoulder height.
Flaring the elbows straight out to the sides.
Pushing the hips back and bending at the waist instead of moving the body in one straight line.
Letting the hips sag toward the wall and the lower back arch.
Stopping with the chest far from the wall and using only a short range of motion.
Shrugging the shoulders up toward the ears.
Falling toward the wall quickly instead of leaning in under control.